BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg of choice B) Plank shoulder taps C) Air squats D) Dead hang Strength 12 min EMOM Min 1: 8-12 DB Z-press Min 2: 8-12 Single arm DB row L Min 3: 8-12 Single arm DB row R Workout (4 Rounds for distance) 4 x 3 min on / 90 sec off: 20/15 cal Erg 25 Wall balls 9/6kg – 20/14lbs to 10/9ft max distance KB farmer carry in remaining time 32/24kg – 70/53lbs Aim for a hard but controlled effort. Accessory 6 min EMOM: Min 1: 15-20 Banded face pull Min 2: 15-20 sec Copenhagen plank each sideRead more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 400m run 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows 250409 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – INTERMEDIATE – AMRAP 12: 100-m single-DB suitcase carry (35/50 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – BEGINNER – AMRAP 12: 100-m single-DB suitcase carry (15/20 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – MASTERS 55+ – AMRAP 12: 100-m single-DB suitcase carry (35/50lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm Skill work (Checkmark) Post-workout Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) Accumulate: 30 reach, roll, and lifts – AT-HOME –...Read more

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250409 45:00-65:00 Workout 2: 250410 75:00-90:00 Workout 3: Skill I 95:00-105:00 StretchingFocus – Macro: Endurance and stamina – Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March. – We will also test Kelly, Andi, and Fight Gone Bad. Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 banded good mornings 10 ATY raises (small plates or dumbbells) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or air bike; go straight through on one machine OR switch after each interval. 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows – Rest :10-:20 between movements. 3 sets: Single-dumbbell suitcase carry (50 ft) 3...Read more

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 2:00 bike 10 unweighted single-leg deadlifts 10 alternating Cossack squats 10 alternating Samson stretches Deadlift (- RX – For load: Deadlift 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d – MASTERS 55+ – Same as Rx’d) Metcon (Time) Every 2:00 for 5 sets: 12/16-calorie bike– Each set should be at least a 90% effort. – Choose calorie goal that allows you to finish each set in 60 seconds or less. – Use any bike or substitute another machine if necessary. Stretching (Checkmark) 1 set: 1:00 pigeon pose/leg 1:00 standing hamstring stretch/side – AT-HOME – (AMRAP – Reps) EMOM 15: Min. 1 | 15 Superman arch-ups Min. 2 | 20 jumping lunges Min. 3 | :30 double-DB deadlifts Work Your Weakness Optional Murph Prep – All Metcon (No Measure) 3 Rounds: – 6...Read more